141020

*Fu Barbell, if you have not signed up yet, please sign up & pay today! Thank you.

**Volunteers/Judges For Women’s Gauntlet: Please sign up on CFRV Facebook page and meet this Saturday to go over movement standards. Ladies we will need some ladies to test the workouts this saturday at 10:am! If you want a chance to run through some of the wods come this Saturday.

Workout of the day for Monday, October 20th, 2014:

“Monday Monster Mash”

8 min EMOM:
10 Thruster 95/65lb
20 Double-Under

4 Min rest, Then:

6 min AMRAP:
6 Deadlift 135/95-lb.
3 handstand push-ups

4 min rest, Then:

4 min EMOM:
1 attempt at Max L-Sit
5 burpee box-touch, box jump over

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141018

Workout of the day for Saturday, June 18th, 2014:

In Teams of 2 Complete 24 min AMRAP:
Ascending Ladder (Increase each round by 2):
2 x 100-meter shuttle sprint
2 squat clean thrusters, 50/35-lb. dumbbells
4 x 100-meter shuttle sprint
4 squat clean thrusters, 50/35-lb. dumbbells
6 x 100-meter shuttle sprint
6 squat clean thrusters, 50/35-lb. dumbbells
8 x 100-meter shuttle sprint
8 squat clean thrusters, 50/35-lb. dumbbells

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141017

Workout of the day for Friday, September 17th, 2014:

Friday Athlete’s Choice. Pick a combination of workouts from the 2014 CrossFit Roseville Women’s Gauntlet to complete!

2014 Women's Gauntlet WODS

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141016

Workout of the day for Thursday, October 16th, 2014:

“Muscle Up Biathlon”
500 m row
18 Muscle Ups (Sub = 18 C2B + 18 Dips)
500 m row
15 Muscle Ups (Sub = 15 C2B + 15 Dips)
500 m row
12 Muscle Ups (Sub = 12 C2B + 12 Dips)
*If you break up any set (i.e. drop off the rings or bar) you owe a 250m penalty row before continuing!

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141015

Pre-Wod:
5 min EMOM:
6 x 8 Meter Sprint
5 Burpee Box Jump Over (Scale to 3 if miss an interval)

Workout of the day for Wednesday, October 15th, 2014:

A.
15 minutes to work on a goat

B.
Clean 5-5-3-3-3-1-1-1-1 reps

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141014

Workout of the day for Tuesday, October 14th, 2014:

3 Rounds:
Run 400m
21 Pull-ups
12 Russian KB Swing 70/53lb

5 minutes rest, Then:
500 M Row

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141013

Workout of the day for Monday, October 13th, 2014:

A.
15 minutes to build to a heavy Split Jerk

B.
12 min AMRAP (teams of 2, 1 partner working at a time):
15 hang snatch 125/85
15 lateral box jump overs 24/20
15 burpee onto a plate
20 Cal Row

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141012

Heat times for teams our 3 teams competing this morning at the Jackson Sports Academy:

8:49 AM
31 CFRV Breakfast Club

9:10 AM
44 Crossfit Roseville – Red

9:48 AM
32 Crossfit Roseville

Team 31 is Riza Gadduang Gerodias Robert Gerodias Amy Hurst Breitbart and Joey Washburn

Team 44 is Curtis Morte Sami Koppinger Clayton Minier and an athlete from Natomas. I didnt get her name

Team 32 is Sabrina Ferrari Young Allison Hangsleben Timbo Slice and Justin Arnest.

We are looking forward to seeing everyone out there.

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141010

Workout of the day for Friday, October 10th, 2014:
7 rounds for time of:
45-lb. dumbbell thrusters, 7 reps
15-ft. rope climb, 1 ascent

Or:

Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

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141009

Workout of the day for Thursday, September 9th, 2014:

“14.3″

10 deadlifts 135/105-lb
15 box jumps, 24/20-inch
15 deadlifts, 185/135lb
15 box jumps, 24/20-inch
20 deadlifts, 225/155-lb
15 box jumps, 24/20-inch
25 deadlifts, 275/185
15 box jumps, 24/20-inch
30 deadlifts, 315/205-lb
15 box jumps, 24/20-inch
35 deadlifts, 365/225lb
15 box jumps, 24/20-inch

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